Category: Uncategorized

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 5@100kg, 4, 3
• Dumbbell chest press, slow negative: 9@18kg (each side), 8, 7, 6
• Ab crunch machine (seat height 4): 16@30kg, 16, 16
• Seated rows, wide grip: 12@35kg, 11, 9, 8
• Pallof press, big cable machine: 15 (each side)@35kg
• Bicep machine: 2 drop sets starting at 22.5kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 64 minutes

Weight: 73.3 kg

Today’s workout:

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@85kg, 5, 5
• Super set of 3 drop sets
  • Assisted dips, wide grip, new machine
  • Assisted pull ups, neutral grip
• Decline bench weighted situps, holding 5kg against chest: 3 sets of 12

Time: 55 minutes

Weight: 73.2 kg

5K run, 29:11

Today’s workout:

• 5 min row machine
• Dumbbell shoulder press (seated): 11@10kg (each side), 10, 9
• Ab crunch machine (seat height 4): 15@30kg, 15, 15
• Assisted pull up drop set, pronated
• Dumbbell chest press, slow negative: 10@18kg (each side), 6, 6
• Bicep machine: Drop set starting at 25kg

Time: 35 minutes

Weight: 74.2kg

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@100kg, 4, 3
• Dumbbell chest press, slow negative: 9@18kg (each side), 8, 7, 6
• Decline bench weighted sit-ups, holding 5kg against chest: 3 sets of 12
• Standing cable rope rows: 10@60kg, 8@85kg, 7, 6, 5
• Pallof press, big cable machine: 15 (each side)@35kg
• Bicep machine: Drop set starting at 25kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 63 minutes

Weight: 73.9 kg

5K run, 29:50

Today’s workout:

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@85kg, 5, 5
• Assisted pull ups, pronated grip: 8@20kg, 7, 6, 5
• Ab crunch machine (seat height 4): 15@30kg, 15, 10
• Bench press: 12@20, 10@40, 3@60, 8@50, 6
• Planks 4@45s
• Bicep machine: Drop set starting at 25kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 75 minutes

Weight: 74.9 kg

Today’s workout:

• 5 min row machine
• Barbell back squats: 12@20kg, 10@40kg, 6@60kg, 5@80kg, 5, 6
• Dumbbell shoulder press (seated): 11@10kg (each side), 10, 6, 6
• Standing cable rope rows: 10@60kg, 8@90kg, 7, 6@85, 5@80
• Decline bench weighted sit-ups, holding 5kg against chest: 3 sets of 12
• Dumbbell chest press, slow negative: 10@18kg (each side), 9, 4, 8@12
• Pallof press, big cable machine: 15 (each side)@35kg
• Bicep machine: Drop set starting at 25kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine

Time: 65 minutes

Weight: 74.7 kg

• 5 min row machine
• Straight-leg dead lifts, flat back: 12@20kg, 8@60kg, 4@100kg, 4, 3
• Assisted dips, wide grip, new machine: 2 drop sets, going down to 40kg assistance, 3 minutes between sets
• Ab crunch machine (seat height 4): 15@30kg, 15, 15
• Assisted pull ups, pronated grip: 8@20kg, 8, 5.5, 8@30kg
• Tricep pull downs with straight bar: Drop set starting at 45kg on the big cable machine
• Bicep machine: Drop set starting at 30kg

5km run, 29:37